Hey guys! Welcome back to the blog. This blog was written a little over 1 year ago. 1 YEAR!!! I wasn’t sure if I was going to put it out, if anyone would find it helpful, etc. But I am also a huge supporter of balance and eating intuitively. Sometimes ya girl just wants french fries and a frosty!
The biggest problem many of us have when tracking is “what and I going to eat” if we get stuck out, unexpectedly invited somewhere, date night, lunch at work, the list goes on.
Here I break down each fast food place with some macro friendly food options so you aren’t stuck staring at the screen, rushing to order anything because there is a long line of cars behind you honking so you just get a double cheeseburger with fries and a Coke. NOT TODAY LINDA!
I also want to point out that it is ENTIRELY possible to lose fat and reach your goals with a balanced lifestyle and eating things you enjoy. Moderation is key to sustainable dieting.
And please keep in mind, you are not limited to these, none of these macros are EXACT unfortunately but relatively close, menu’s change all the time, and if ya feel like having a cheeseburger, go for it.
Wendy’s:
- Apple Slices – 40kcal: 0P/0F/9C
- Jr. Cheeseburger – 290kcal: 16P/13F/26C
- 1/2 Apple Pecan Chicken Salad, Pecans & Pomagranate Vinaigrette Dressing – 340kcal: 19P/18F/28C
- Apple Pecan Chicken Salad – 170kcal: 18P/5F/14C
- Chicken BLT Cobb Salad – 190kcal: 22P/9F/6C
- Grilled Chicken Go Wrap – 260kcal: 19P/10F/25C
- Large Chili – 270kcal: 19P/8F/31C
**I had McDonald’s in here however I recently learned they took most healthy things off their menu. You can still find low cal options but I don’t feel the need to write Kid’s Cheeseburger here lol.
Burger King:
- Whopper Jr. Sandwich w/o Mayo – 240kcal: 10P/10F/27C
- BK Veggie Burger w/o Mayo – 340kcal: 21P/8F/43C
- Hamburger – 230kcal: 9P/9F/26C
- Grilled Chicken Sandwich w/o Mayo – 370kcal: 7F/39C/37P
- Grilled Chicken Salad – 340kcal: 15F/16C/39P
- Apple Slices 30kcal: 0P/0F/7C
- Kids Oatmeal – 170kcal: 4P/3F/32C
- Original Maple Flavored Quaker Oatmeal kids – 4P/3.5F/32C
- Quaker Oatmeal Original – 140kcal: 5P/3.5F/23C
- Garden Side Salad – 40kcal: 3P/2F/3C
- BK Breakfast Muffin Sandwich, Egg & Cheese – 260kcal: 13P/11F/27C
Taco Bell:
Just a note that Taco Bell has so many lower calorie options because they are small individual serving. Here’s just a few!
- (breakfast) Side of Eggs – 60kcal: 3P/4.5F/1C
- Burrito Supreme, Chicken – 390kcal: 20P/12F/49C
- Cheese Rollup – 9P/9F/15C
- Chicken Soft Taco – 160kcal: 12P/5F/16C
- Fresco Soft Burrito Supreme, Chicken – 330kcal: 18P/8F/48C
- Fresco Soft Burrito Supreme, Steak – 340kcal: 18P/9F/49C
- Fresco chicken Soft Taco: 10P/3.5F/16C
- Tostada – 270kcal: 12P/11F/31C
- Grilled Steak Soft Taco – 200kcal: 13P/9F/17C
KFC:
- Kentucky Grilled Chicken Breast – 220kcal: 40P/7F/0C
- Kentucky Grilled Chicken Drumstick – 90kcal: 13P/4F/0C
- Kentucky Grilled Chicken Thigh – 170kcal: 19P/10F/0C
- Original Chicken Breast – 29P/2F/0C
- Crispy Chicken BLT – 350kcal – 30P/18F/18C
Chipotle Mexican Grill:
You can pretty much make anything here fit your macros since bowls/burritos can be customized!! Choose wisely. I suggest adding what you’re getting in MyFitnessPal first and THEN ordering so you are super over on anything and have some willpower.
Panera Bread:
- Bistro French Onion Soup – 220kcal: 8P/10F/25C
- Roasted Turkey & Caramelized Kale Panini – 280kcal: 13P/11F/28C
- Asian Sesame Chicken Salad – 12P/10F/13C
- Tai Chicken Wonton Broth Bowl – 290kcal: 23P/6F/37C
- Turkey Chili – 210kcal: 11P/7F/23C
- Seasonal Fruit Cup – 60kcal: 1P/0F/17C
- Roasted Turkey & Avocado BLT – 270kcal: 14P/12F/24C
- Smoked Turkey Sandwich – 11P/2F/34C
- Steak & Arugula Sandwich – 250kcal: 12P/9F/26C
Starbucks:
- Chicken & Hummus Bistro Box – 270kal: 20P/7F/29C
- Greek Yogurt Berries Parfait – 220kcal: 14P/3F/36C
- Whole Grain Oatmeal, Blueberry topping – 160kcal: 5P/2.5F/28C
- Whole Grain Oatmeal, Old Fashioned & Steel Cut Oats – 160kcal: 5P/2.5F/28C
- Spinach & Feta Breakfast Wrap – 290kcal: 19P/10F/33C
Subway:
For the most part, Subway is very easy to fit macro’s since you can customize what you want! You can never go wrong with their salads!! 🙂
- 6″ BLT – 320kcal: 15P/9F/43C
- 6″ Bacon, Egg & Cheese – 23P/16F/45C
- 6″ Bacon, Egg & Cheese Omelet Sandwich – 23P/11F/45C
- 6″ Oven Roasted Chicken – 320kcal: 23P/5F/47C
- 6″ Steak & Cheese 26P/10F/48C
- 6″ Subway Club – 310kcal: 23P/4.5F/46C
- 6″ Turkey Breast – 10P/2F/30C
- 6″ Turkey Breast & Black Forest Ham – 280kcal: 18P/4F/46C
Sonic:
- Chicken Strips – 220kcal: 14P/11F/17C
- Vanilla Dish – 240Kcal: 4P/13F/26C
- Vanilla Cone – 250kcal: 4P/13F/31C
- Tots – 220kcal: 2P/12F/27C
- Jr Breakfast Burrito, Egg Whites – 260kcal: 15P/12F/25C
Dairy Queen:
- Hamburger – 350kcal: 17P/14F/33C
- Grilled Chicken Salad – 330kcal: 36P/15F/13C
- BBQ Pork Sandwich – 310kcal: 17P/9F/41C
- Grilled Chicken Sandwich – 360kcal: 25P/15F/32C
- Grilled Chicken Wrap – 280kcal: 15P/15F/22C
I want to point out that this is not intended to replace whole foods or give you an excuse to eat fast food just because.
This guide is meant to help you stay on track so you aren’t falling off the wagon every time something comes up and you can’t eat a planned meal.
Tracking macros is flexible and so should be our lifestyle. The best diet is one that you can stick to.
If you find that you still need more help with reaching your goals, my Bootifully Fit program will have you back in those skinny jeans while still enjoying all the foods listed here. Email or DM me to see if this is a good fit for you!
Email: bootifullyfitwithcassie@gmail.com
Instagram: @Bootifully.Fit
**Disclaimer. I am not a registered dietitian. I am not curing, diagnosing, treating, or prescribing anything to one person mentioned in this page to any one person. Always check with a medical professional before starting any diet or exercise program. If you have any type of ED or disordered eating, I do not recommend tracking macros. Seek medical help from a professional.
